Power Clean, Power Clean and Jerk, Clean and Jerk, T2B

Thursday 3-31

TRAINING:

A. Power Clean - 3 x 3 @ 80%; rest 2 min
225-225-225
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min
205-215-225
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec
155-175-185-195-205-215-220-225
D. Toes to Bar - 20 x 3; rest 2 min
As Rx'ed, rest 90 sec

3 RFT: 185# Deadlift x 15, Ring Dips x 15, Box Jumps x 20 & Platform Deadlift, Weighted Ring Dips... Swim

Tuesday 3-29

TESTING:

3 rounds for time:
15 Dead Lift - 185#
15 Ring Dips
20 Box Jumps - 24"

6:32

All DL and Ring Dips were unbroken. I couldnt make myself jump down off the box, lost time stepping down.

Platform Deadlift (45# bumber and 45# plate)
x5 185-235-275-295-325
x3 350-350-350
Weighted Ring Dips, 25#
5x5
8hrs

Swim
600M
100M
100M

IWT: Front Squat, Chin-ups, DUers... Bench/Chest... Bike Trainer

Monday 3-28

3 heavy front squat
275-275-285-285-295-295-305
rest 0 sec
15 unbroken chin ups AFAP
rest 0 sec
25 double unders AFAP
rest 6 min x 7... (4:00-4:30 rest)

8hrs

Bench, no spotter
315 5x5 @ 20X1
275 7-5-6
225 3x10

DB Fly
30x10
40x10
50x8

Super Wide Grip Bench 135#
33-25-20

4hrs

Bike Trainer
5 miles AFAP
16:22
19.5 ave mph

Bahamas Cruise

Thursday 3-24

Run 1 mile
8:20
10 sets:
10 push-ups
10 DB swings, 60#
10 squats
11:35
Run 1 mile
9:40

10 min on C2 rower

Bahamas Cruise

Tuesday 3-22

Am
4 sets:
25 push-ups
25 sit-ups
25 squats

Afternoon
Swimming in the ocean at Coco Cay, I am glad I brought my goggles

PM
21-15-9
DB squat clean and jerk, 45#
Burpees
7:35

3x3 Split Jerk, Press, IWT: Power Clean & Burpees

Saturday 3-19

Split Jerk 3x3 @ 80%, rest 90 sec
200
Split Jerk 3x3 @ 90%, rest 3 minutes
225
(Shoulder) Press @ 12X2, 3-2-3-2, rest 3 minutes
185-200-195-210

6-9 sets for high power
4 heavy touch and go power clean reps
10 burpees
walk/rest 4 minutes

I did 9 sets, 6 before my grip failed
225-230-230-230-230-230 (2+1+1) 210-220-220

3x3 Close Grip Bench & 3x3 Front Squat, 6 sets: 15 Burpees & 300M Row

Friday 3-18

TRAINING:

A1. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min
360-360-360
A2. Front Squat - 3 x 3 @ 90% effort; rest 3 min
315-325-335
+
6 sets:
15 burpees AFAP
Row 300 m @ 97-100% effort (30 SDLHP)
walk rest 5 min b/t sets
90 sec rest 1-5, 60 sec on 6

Muscle-ups, KB Snatch, Chin-ups, DUers... Bike Ride

Thursday 3-17

TRAINING:

4 muscle ups on the minute for 10 minutes
progressions off of toes
+
KB snatch - work slowly up to 1 tough set of 10 reps/arm
35-55-70-85
+
10 chin ups
rest 1 min x 10
As Rx'ed
+
AMRAP DU's in 40 sec
walk 2 min x 5
As Rx'ed for 2 sets, rope broke then 40 sec on 40 sec off (35-55 reps)

Bike Ride
out and back on old north bound 13 hwy (23mph S wind)
17+ miles
15.1 ave mph

3x3 Muscle Snatch, 3x3 Snatch Pulls & FT: 5-4-3-2-1 Squat Snatch & DUers... SWIM

Wednesday 3-16

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec
135-155-165-175-185
B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30
235 3x3
+
for time:
5 squat snatch
20 double unders
4 squat snatch
20 double unders
3 squat snatch
20 double unders
2 squat snatch
20 double unders
1 squat snatch
20 double unders
(use 60% of max snatch - full effort in this one)

4:49 with 95#

Swim
50M x 10 @ 75-80% (1:20-1:25), rest 1 min between

5 sets: 15 KB, 15 GHD, 15 Burpees 30 DUers & 5 sets: 600M Row

Tuesday 3-15

5 sets @ 85-90%:
15 KBS - 1.5pd/1pd
15 GHD sit ups
15 burpees
30 double unders
walk rest 2.5 min actively
(make last set raise closer to 97-100%)

As Rx'ed (each set was between 2:30-3:00)

REST 10 MINUTES... more like 2 minutes

5 sets @ 85-90%:
Row 600 m... (subbed 60 SDLHP)
walk rest same time as work time b/t sets actively
(make last set of 600 harder than first 4 sets)

each set was between 1:30-1:45, rested 1 minute between sets

TESTING: 4 min Burpees, 3 min Pull-ups, 2 min BWT Back Squat, 1 min 135# Push Press

Monday 3-14

TESTING:

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)Subbed Burpees
65 (+10)
- 3 Minutes of Pull-Ups
73 (+15)
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
22 (+1)
- 1 Minute of 135/95 lb. Push Press or Jerk
22 (+4)

182 TOTAL (+34 from 10-11)

Bike Trainer DVD Race

Sunday 3-13

Bike Trainer DVD Race
38:52
10.98 miles
16.9 ave mph

Deadlift (3RM), Close Grip Bench, Muscle-ups into Ring Dips

Saturday 3-12

Deadlift 3RM
505 (PR)
Deadlift 3 reps @ 11x1 for speed
365 x 5 sets... with straps
Close Grip Bench
3x3 @ 80%
320
3x3 @ 90 %
360... 2 on 3rd set
Muscle-ups
1 MU into 5 ring dips x 6

IWT: (Power) Clean & Jerk, Burpees, C2B Chins

Friday 3-11

TRAINING:

8 sets @ 100%:
Clean and Jerk - touch and go 4 tough reps... (Power Cleans)
185-195-205-215 each for 2 sets
6 burpees AFAP
As Rx'ed
8 CTB Chin ups AFAP
As Rx'ed
walk rest 5 min actively b/t sets... 4:30ish
(no rests in transition; goal is high power)

I warmed up with squat clean and jerk (95-115-135-155)and switched to PC's for heavier wight/more power output

Snatch & 5RFT: 10 Squat Snatch, 10 Box Jumps, 10 Wall Balls, 15 DUers... Swim

Thursday 3-10

TRAINING:

part 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
95-115-135-160-175*-185*
(my hips and shoulders were really tight. I started riding the weight down and turned into more of a muscle snatch)
135x5x3
+
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"
10 wall balls - 20#/14# to 10 ft
15 double unders

14:35

Swim
300M (11:00)
50M x 2
100M x 1

Bike Trainer

Wednesday 3-9

Bike Trainer
30 mins
8.25 miles
16.4 ave mph

3RFT: 25 KBS & 25 Chin-ups

Tuesday 3-8

TESTING:

3 rounds for time:
25 KBS 2pd (UB UB 15-10)
25 chin ups (UB 10-15 10-7-5-3)

5:57

4 sets of 5 supine dead hang chin-ups

Snatch Balance, Snatch Grip Push Press, E-ROM HSPU, GHD... Back Squats/Swim

Monday 3-7

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
95-115-135-145-155

B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
95-135-155-175-195(2)-185-185

C. 50 E-ROM HSPU not for time
(each rep should be challenging)
off of paralletes down to 2 25# bumpers sets of 3, 4 sets of 2

D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)
did 20 every 3 sets of HSPU

Back Squats X3
135-205-265-295-325-340-355-370-385-395

Swim
8 50's @ 95-100% (1:02-1:08)
3 min rest

Bike Trainer Intervals

Sunday 3-6

10 min @ Z1
5 sets:
2 min @ 85%
2 min @ 50%
10 min @ Z1

40 minutes
10.39 miles
15.5 ave mph

Deadlift, Snatch Work, Death by Burpees

Friday 3-4

TRAINING:

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
350 sets 1-5
370 sets 6-8
390 sets 9-10
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
95-115-135-135-135-135
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
95x10x3
D. Running Clock Burpees... did 2 every minute to save time
(chest to deck; arms completely straight overhead with body at top)
16+14

Split Jerk 1RM, FT: 50 HSPU, 10 min KB Snatch

Thursday 3-3

TESTING:
Split Jerk from rack - build to a 1RM
135-165-185-205-225-240-255*-265*
185x5x2
rest 10 min... got about 5

50 HSPU for time
6:01
rest 10 min

10 min max reps - KB Snatch - 1.5/1pd
135... did 150 for a even number

*Slight press on the last 2 so I stopped there
HSPU were 15 then 5's finished with 3's
KB Snatch 5 R/L back and forth, started a little slow then got going

Squat Clean 5 x 3 & IWT: Front Squats, Burpees, Rows... Bike Trainer

Wednesday 3-2

TRAINING:
A. Squat Clean - 3,3,3,3,3; rest 3 min
135-155-165-185-195-205-215
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
225-245-255-255-255
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100% (15 SDLHP)
walk rest 5 min actively... I only rested 3 min between rounds because of time

I am pretty sure 215 was my last 1 rep on squat cleans... I wanted to get a good heavy single or 1RM but time was not on my side

Bike Trainer
30 mins
16.7 ave mph
8.44 miles

Close Grip Bench & C2B Chin-ups... Swim

Tuesday 3-1:

A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
305-330-365
320-350-385
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min
As Rx'ed

Swim
10 sets:
Swim 50 M
rest 1 min

The 50 M took about 1:15. I took 3 min between sets 5 and 6, in the pool for about 30 min